Tag Archives: method

^^ A sentence many a man has said over the years and continues to say to this day.

“I want to be lean and strong”

^^ Something I’m pleased to announce more women are saying, it seems there has been a shift in them saying ‘I just want to be skinny’ to now learning the benefit of being lean and strong, it’s great to see.

While it is only my opinion, I feel everybody should be strong.

I’m not talking about record breaking strong, just strong enough to stay healthy and stave off the effects of ageing on the body.

These sports all centre around lifting:

– Weightlifting (olympic lifting)

– Body Building

– Powerlifting

– Strongman

– CrossFit (some may not like this one)

Did you know lifting weights can have the following positive effects on the body:

Personally I’d say the mental improvement is the pivotal one as this can have the biggest impact on a persons life in a very positive way.

However….

If you’re not an athlete and lift for health/confidence you should do it because you enjoy it, not because you feel you have to, that’s the secret to balance and long term sustainability.

Don’t eat yourself up if you miss a session, chalk it up to life and sue it as a rest day, that way you’ll be more motivated when you get to go in, excited to train in fact. Keep this in mind and you’ll find you don’t fall out of love with training.

What if lifting isn’t for you?

That’s cool, find soothing you do enjoy, here are some other options for improving strength and all achieving all the other benefits mentioned above:

Training more than once per day is possible, actually it can be incredibly beneficial and has been used by various athletic coaches for many many years. There has also been a lot of chat from well respected coaches such as Nick Mitchell, Charles Poliquin and alike about training a muscle group multiple times, with each workout being spaced 5-7days apart.

If you want to know how to write a program that will allow you to safely and effectively workout twice a day and provide you with some of the best results you’ve ever had, then I invite you to keep reading.

This is my personal philosophy towards this style of training & the secret to making this style of training work:

“Chase Performance, Not Fatigue.”

What do I mean by that?

If you were deciding to train once per day then adopting the age old principle of “I must ache or this workout has been wasted!” is not so much of an issue, however outdate it’s principles might be – though they do have a place.

Training twice or more per day will require you to leave a session feeling worked but not destroyed, pumped but not stiff, do you get my drift? It will also increase muscle protein synthesis.

Leaving your first session you should feel worked with a good pump in the muscle you were working, then after say 3-4hours you should be feeling ready to tackle the weights again for round two.

Once you undergo your second session (depending on your desired goal) the same principles will apply, the only differences would be your selection of exercise choice and their purpose – Strength might mean Heavy Sets with Low Reps in the AM followed by Medium loading and higher reps and lower sets in the PM.

Structuring two workouts in one day is not as hard as you might think, it simply requires you to hit the same muscle groups with different exercise variations, different sets, different reps and different loads. When you understand the basic principles of loading/sets & reps you will be able to plan an efficient twice daily training program.